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4 Amazing Tips On What and When to Eat in Your Workout Schedule

Knowing the fuel which your body needs are vital. Uses carbohydrates and fats from food for fuel while working out the body.

4 Amazing Tips On What and When to Eat in Your Workout Schedule

Knowing the fuel which your body needs are vital. Uses carbohydrates and fats from food for fuel while working out the body. Carbs are our primary source of energy and are most quickly broken down. Hence, it is best to stick to low GI carbs which slowly reduce energy for a longer workout.

As glycogen, the body stores carbohydrate in limited quantities in the liver and muscles; thus, it is necessary to ensure that the liver and muscle glycogen reserves are adequate before exercise, as they are exhausted throughout the training. During exercise, the carbohydrate in your diet can have the most energy, mainly from the starchy snacks you consume before exercise.

General rules to adhere to when deciding what to eat before an exercise is most important to avoid high fat and unhealthy fiber-filled food. Although certain foods such as porridge are high in fiber but do not overwhelm the stomach, they are great to provide a rich energy source. It is also best to take a good source of carbs and protein for pre-workout meals.

Ideally, it is best to have a meal about 3 or 4 hours before a workout and then to top up your calories with a snack about an hour prior to a workout. So if you're planning to go to the gym at 5:30pm, consider starting a meal (lunch) at 1:30pm and then a snack at 4 pm.

Examples of pre-workout — foods acceptable 3-4 hours before exercise:

  1. A baked bean potato, cottage cheese, tuna, or any other topping.
  2. Rice with vegetables and lean meat; preferably chicken or fish.
  3. Pasta and sauce; pasta bake is ideal but with wheat pasta and sauce low in fat.
  4. Two slices of toast, or cinnamon or peanut butter and a banana.
  5. Chicken or turkey sandwich on bread made from whole wheat. 

Snack ideas pre-workout — foods ideal 1-2 hours before exercise:

  1. One slice of toast that will take your fancy with every spread; peanut butter, jelly, banana honey.
  2. Greek yogurt, with oats and fruit.
  3. Porridge, or cereal, with a spoonful of peanut butter even better.
  4. An omelet of veggies or meat, egg white alone or with the yolk.
  5. A smoothie with fruit.
  6. Hummus and toast or vegetables made from whole grain.

Healthy meals prior to a workout:

1. Eating Bananas

Bananas are filled with energy and potassium as a quickly digested starch, suitable for maintaining your workout and for having potassium easily lost by sweat. As a fast-acting carb, bananas provide an instant source of energy that gives you a boost in energy, and when combined with foods such a porridge and bread that slowly releases energy, this makes the perfect combination for a long but intense workout. Ideally eaten about 30 minutes before an energy release workout, bananas are the best energy friend of any athlete!

2.Consuming Wholegrain Bread

You don't have to be a scientist to know that whole-grain bread is good carbohydrates, have a low GI index, which means that energy is gradually released into the blood to provide a more stable source of energy, keeping you going longer. When we feel drained and depleted, tempted to cut our workout in half we all get the midpoint of a workout. But if you stock up with either a meal or a bread snack, you can feel more ready for longer during your workout. It is best to stay away from white bread, baguettes, bagels, and so on, but mixing such bread with various foods such as cheese, peanut butter, chicken or other healthy foods that you fancy is a good way to have a range of nutrients taken up throughout workouts. 

3.Trying Oats

Although it is not ideal to overload your food with stodgy, high-fiber foods, porridge offers an exception to this rule, relatively high in fiber but not so much that if eaten relatively early before a workout it would cause gas or bloat. This fiber content can also lead to the steady release of energy from carbohydrates, supported only by the high content of vitamin B. Combined with plenty of nutritious and beneficial foods such as almonds, bananas, peanut butter and so on, porridge is a perfect way to either start the day or serve as a midday snack, keeping you filled and energized. 

4. Eating Green Yogurt

With twice the protein but just half the sugar compared to regular yogurt, Greek yogurt is the perfect way to add a bit of protein and calcium before a workout while fulfilling any sweet cravings you might have. Protein is essential to ensure proper muscle function and it is ideal to take a good source of protein before a workout to keep your muscles fit and ensure effective muscle repair after exercise. While protein is usually very difficult to break down for food, then it will be mixed with oats, granola, fruits, honey, and so on, this will provide your body with enough sugars and carbs to continue along, intense workout.  

What you should be drinking?

Before exercise, you should not only think about your food intake but also consider the fluid that you are drinking. Do not turn up at the gym or go for a dehydrated run, you should be completely hydrated before taking any exercise. Dehydration is easy to detect, making sure that it is as clear as possible when passing water. The darker your urine color, the more dehydrated you are. Also, if you just pass water once or twice a day it's time to start drinking more fluid, the frequency at which you pass urine will indicate that you are drinking enough.

If you're exercising for less than an hour; it's better to take water or a hypotonic drink (a drink that contains more water than carbohydrates). This is intended for those who have spent less than an hour at the gym or running.

If you're not sure if you've had enough fluid before exercising, try keeping a 'drinking diary.' This will help you remember to keep your fluid intake hydrated and sustain it all day before you exercise.
4 Amazing Tips On What and When to Eat in Your Workout Schedule

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YourFitnessRink - Fitness and Health Matters: 4 Amazing Tips On What and When to Eat in Your Workout Schedule
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Knowing the fuel which your body needs are vital. Uses carbohydrates and fats from food for fuel while working out the body.
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